RISE & GRIND

04/08/2020

RISE & GRIND | WEEK 2 TUESDAY

WARM UP
- 1 lap car park
- 60 sec high knees
- 60 sec jumping jacks
- 60 sec mountain climbers
- 60 sec ankle hops
- 60 sec reverse lunge kicks
- 60 sec arm swings
- 60 sec (30bs) front leg swings, partnered
- 60 sec (30lbs) side leg swings, partnered
Stretches
- 20 sec lower arm stretch (both)
- 20 sec upper arm stretch (both)
- 20 sec butterfly
- 20 sec hamstring leg (both)
- 20 sec pull leg up (both)
Water Break
Arm Workout
- 30 sec big arm circles
- 30 sec small arm circles
- 30 sec big arm reversed circles
- 30 sec small arm reversed circles
- 30 sec shoulder taps
- 30 sec superman press
- 30 sec plank
- 30 sec big arm circles
- 30 sec small arm circles
- 5 push ups
Drink Break
Bum Workout
- 20 squats
- 30 sec donkey kicks (both)
- 30 sec fire hydrants(both)
- 30 sec hydrant extenders (both)
- 20 Sumo Squats
- 25 Leg lift pulses (both)
- 30 sec bridge
- 20 lunges (both)
- 30 thigh flys
- 30 side leg lifts (both)
- 20 squat jumps
Water Break
Core Workout
- 30 Sec flutter kicks
- 30 sec crunches
- 30 sec straight leg crunches
- 30 sec mountain climbers
- 30 sec bicycle crunches
- 30 sec heel touches
- 30 sec leg lift crunch (both)
- 30 sec tuck crunch
- 30 sec cross over toe tap crunch
Water Break
Cool Down
- 1 lap run
- 20 sec Tricep Stretch (back, both)
- 20 sec backward shoulder circles
- 20 sec butterfly stretch
- 20 sec hamstring stretch (both)
- 20 sec cat stretch
- 20 sec mermaid stretch
- 20 sec leg up hamstring stretch (both)
- 20 sec knee up leg stretch (both)
- 20 sec quad stretch (both)
- 20 sec forward bend stretch
- 20 sec laying on back

03/08/2020

03/08/2020

I will be posting our workout we do after every session in case you wanted to re do it another time throughout the week.

Week 1, Session 1
Warm Up
- 5 minute jog
- 1 minute high knees
- 1 minute lunges
- 1 minute butt kicks
- 30 sec jumping jacks
- 20 sec tricep stretch (both)
- 20 sec bicep stretch (both)
- 20 sec shoulder roll
- 30 sec small arm circles
- 30 sec big arm circles
- 20 toe touches
- 20 sec standing hamstring stretch
- 20 sec butterfly stretch

Leg/Bum Workout
- 30 squats
- 30 donkey kicks
- 30 bridges
- 30 side leg lifts (both sides)
- 20 sumo squats
- 15 side lunges windmill
- 10 squat calf raises
- 30 leg ups Bridge Kicks
- 30 Jumping Squats

Core Workout
- 30 crunches
- 30 mountain climbers
- 30 standing twist crunches
- 5 push ups
- 30 bicycle crunches
- 15 sec plank
- 30 heel touches
- 30 front shoulder touch
- 30 sky touches

Cool Down
- 3 min jog
- 20 sec tricep stretch, back (both(
- 20 sec backward shoulder circles
- 20 sec butterfly stretch
- 20 sec hamstring stretch
- 20 sec lazy cat stretch
- 20 sec mermaid stretch
- 20 sec leg up hamstring stretch (both)
- 20 sec knee up leg stretch (both)
- 20 sec quad stretch (both)
- 20 sec forward bend stretch
- 20 sec lay down on back stretch

03/08/2020

**NEW CHANGES**
Hey guys just a quick update about day changes of rise & grind.
A few have requested if we add an extra day each week so I've decided to change it from every Wednesday to every Tuesday & Thursdays Redhead Beach Carpark (the one on the right as you come in) hopefully majority of you all can still make it.
I'll also be posting a quick evaluation forum to be filled out after every session just to see where I can improve and add new exercises and see how you guys are going individually.
Thankyou Guys! Hope to see you all in the morning

29/07/2020

Day 1 of our fitness session. The motivation and commitment to get up bright and early this morning was the first step to achieving your set goals. Although it was early, cold and we were all still so tired we were able to push through it.
You’s all did so well and should be proud of yourselves!!
The best strength you girls showed today is that yous can motivate and uplift eachother to continue on. Through this journey together we’re going to see each others progress and results, therefore it’s going to be rewarding and you’re going to feel accomplished and for me that’s what motivates me to push myself further. BUT// you’re not going to see the results straight away so don’t discourage yourself or give up, everyone’s bodies are different to each other and work in different ways.
Remember DONT give up, you’re here for a reason & you’re going to achieve the goals you have set if you put your mind, heart and soul too it.
ALSO, don’t be discouraged if you’re having one of those bad days and the lack motivation, it’s normal! we all experience this, all you can do is pick yourself back up the next day and push through
Remember you’re beautiful in everyway 🤍🤍🤍🤍🤍🤍
YOU GOT THIS

08/07/2020

“Comparison creates anxiety, brings all our fears, open the doors for envy, and if we allow it, it will cause us to believe the lie that we are less than. God created each one of us uniquely and without comparison m. There is no one like you therefore there is no room to compare”
Remember you are beautiful 🤍🤍